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  6. Pastry vs. Quinoa

Pastry vs. Quinoa — In-Depth Nutrition Comparison

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The main differences between Pastry and Quinoa

  • Pastry is richer in Selenium, Vitamin B1, Vitamin B3, Vitamin K, Iron, and Vitamin B2, yet Quinoa is richer in Phosphorus, and Magnesium.
  • Daily need coverage for Saturated Fat from Pastry is 47% higher.
  • Quinoa contains less Saturated Fat.

Food types used in this article are Puff pastry, frozen, ready-to-bake and Quinoa, cooked.

Infographic

Pastry vs Quinoa infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pastry
Pastry
2
:
8
Quinoa
Quinoa
Contains more Iron +71.8%
Contains more Selenium +764.3%
Contains more Calcium +70%
Contains more Magnesium +300%
Contains more Phosphorus +153.3%
Contains more Potassium +182%
Contains less Sodium -97.2%
Contains more Zinc +105.7%
Contains more Copper +68.4%
Contains more Manganese +29.3%
Pastry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 96% 12% 26% 6% 33% 15% 38% 64% 132%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Contains more Iron +71.8%
Contains more Selenium +764.3%
Contains more Calcium +70%
Contains more Magnesium +300%
Contains more Phosphorus +153.3%
Contains more Potassium +182%
Contains less Sodium -97.2%
Contains more Zinc +105.7%
Contains more Copper +68.4%
Contains more Manganese +29.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pastry
Pastry
6
:
4
Quinoa
Quinoa
Contains more Vitamin B1 +272%
Contains more Vitamin B2 +157.3%
Contains more Vitamin B3 +911.7%
Contains more Folate +85.7%
Contains more Vitamin K +∞%
Contains more Vitamin A +400%
Contains more Vitamin E +16.7%
Contains more Vitamin B6 +485.7%
Pastry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 11% 0% 0% 100% 66% 79% 0% 5% 59% 0% 41%
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Contains more Vitamin B1 +272%
Contains more Vitamin B2 +157.3%
Contains more Vitamin B3 +911.7%
Contains more Folate +85.7%
Contains more Vitamin K +∞%
Contains more Vitamin A +400%
Contains more Vitamin E +16.7%
Contains more Vitamin B6 +485.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pastry
Pastry
4
:
1
Quinoa
Quinoa
Contains more Protein +65.9%
Contains more Fats +1884.4%
Contains more Carbs +111.7%
Contains more Other +29.9%
Contains more Water +742.5%
Pastry
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 g
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more Protein +65.9%
Contains more Fats +1884.4%
Contains more Carbs +111.7%
Contains more Other +29.9%
Contains more Water +742.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pastry
Pastry
2
:
1
Quinoa
Quinoa
Contains more Monounsaturated Fat +3990.3%
Contains more Polyunsaturated fat +354%
Contains less Saturated Fat -97.6%
Pastry
27% 60% 14%
Saturated Fat: 9.643 g
Monounsaturated Fat: 21.597 g
Polyunsaturated fat: 4.894 g
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Contains more Monounsaturated Fat +3990.3%
Contains more Polyunsaturated fat +354%
Contains less Saturated Fat -97.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pastry Quinoa
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pastry Quinoa Opinion
Net carbs 43.6g 18.5g Pastry
Protein 7.3g 4.4g Pastry
Fats 38.1g 1.92g Pastry
Carbs 45.1g 21.3g Pastry
Calories 551kcal 120kcal Pastry
Starch 17.63g Quinoa
Sugar 0.74g 0.87g Pastry
Fiber 1.5g 2.8g Quinoa
Calcium 10mg 17mg Quinoa
Iron 2.56mg 1.49mg Pastry
Magnesium 16mg 64mg Quinoa
Phosphorus 60mg 152mg Quinoa
Potassium 61mg 172mg Quinoa
Sodium 249mg 7mg Quinoa
Zinc 0.53mg 1.09mg Quinoa
Copper 0.114mg 0.192mg Quinoa
Manganese 0.488mg 0.631mg Quinoa
Selenium 24.2µg 2.8µg Pastry
Vitamin A 1IU 5IU Quinoa
Vitamin E 0.54mg 0.63mg Quinoa
Vitamin B1 0.398mg 0.107mg Pastry
Vitamin B2 0.283mg 0.11mg Pastry
Vitamin B3 4.168mg 0.412mg Pastry
Vitamin B6 0.021mg 0.123mg Quinoa
Folate 78µg 42µg Pastry
Vitamin K 16.1µg 0µg Pastry
Tryptophan 0.085mg 0.052mg Pastry
Threonine 0.196mg 0.131mg Pastry
Isoleucine 0.272mg 0.157mg Pastry
Leucine 0.508mg 0.261mg Pastry
Lysine 0.142mg 0.239mg Quinoa
Methionine 0.129mg 0.096mg Pastry
Phenylalanine 0.362mg 0.185mg Pastry
Valine 0.308mg 0.185mg Pastry
Histidine 0.156mg 0.127mg Pastry
Saturated Fat 9.643g 0.231g Quinoa
Omega-3 - DHA 0g 0.015g Quinoa
Monounsaturated Fat 21.597g 0.528g Pastry
Polyunsaturated fat 4.894g 1.078g Pastry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastry Quinoa
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
Pastry
11%
Quinoa
Minerals Daily Need Coverage Score
42%
Pastry
38%
Quinoa

Comparison summary

Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 242mg)
Which food is lower in Saturated Fat?
Quinoa
Quinoa is lower in Saturated Fat (difference - 9.412g)
Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food is lower in Sugar?
Pastry
Pastry is lower in Sugar (difference - 0.13g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/nutrients
  2. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.